GAINING & LOSING WEIGHT

Muscle Weight-Gain Program: 2600-Calorie Meal Plan

REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2600-CALORIE MEAL PLAN: DAY 6
2600-CALORIE MEAL PLAN GUIDELINES
Macronutrient Distribution Carbohydrates (grams) Protein (grams) Fats (grams)
Carbohydrates (50%), Protein (25%), Fat (25%) 331 grams 155 grams 72 grams
DAY 6 MEAL PLAN
Meal: Breakfast Allowances Sample Meal: Oatmeal Amount Actual Meal Eaten Actual Allowances
3 G&S Cooked Oatmeal 1.5 cups
2 Fruit Dried Blueberries 1/2 cup
1 NFM Low-Fat (1%) or Fat-Free Milk, Soy Milk 1 cup
1 Fat Flaxseed Meal 2 Tbsp.
Meal: Snack Allowances Sample Meal: Crackers with Hummus, Cheese, and Baby Carrots Amount Actual Meal Eaten Actual Allowances
2 G&S Low-Fat Whole Wheat Crackers 8 (2 oz.) crackers
1 Fat, 1 G&S Hummus 1/3 cup
1 VLM Low-Fat or Fat-Free Cheese 1 oz.
1 NSV Baby Carrots 1 cup
Meal: Lunch Allowances Sample Meal: Tuna or Turkey Delite Sandwich Amount Actual Meal Eaten Actual Allowances
2 G&S Whole Wheat Flour Bread 2 slides
1 NSV Tomatoes, Lettuce, Onions, Sprouts Slices
4 VLM Tuna or Turkey with Fat-Free Mayonnaise 4 oz.
2 VLM Low-Fat or Fat-Free Cheese 2 oz.
2 Fat Avocado 4 Tbsp.
2 NSV Mixed Non-Starchy Vegetables 2 cups
1 Fat Low-Fat Dressing 2 Tbsp.
1 Fruit Fruit of Choice 4 oz. or 1/2 cup
Meal: Snack Allowances Sample Meal: Yogurt with Fruit and Almonds Amount Actual Meal Eaten Actual Allowances
1 NFM, 1 Sugar Lite, Fat-Free Yogurt with Flavor/Fruit Added 6 oz.
2 Fruit Fruit of Choice 8 oz. or 1 cup
2 Fat Almonds 12
Meal: Dinner Allowances Sample Meal: Chicken and Baked Potato Amount Actual Meal Eaten Actual Allowances
2 G&S Baked Potato 6 oz. or 1 cup
6 VLM Chicken Breast (Grilled, Baked, or Broiled) 6 oz.
2 NSV Steamed Asparagus, Zuccini 1 cup
3 Fat Olive Oil 1 Tbsp.
Meal: Snack Allowances Sample Meal: Yogurt with Dried Figs Amount Actual Meal Eaten Actual Allowances
1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
2 Fruit Dried Figs 3
FOOD GROUP KEY
Abbreviation Food Group Details: Foods and Serving Sizes
G&S Grains and Starches G&S Overview
Fruit Fruits Fruits Overview
NFM Milks and Soy Milks NFM Overview
NSV Non-Starchy Vegetables NSV Overview
LM and VLM Lean Meats and Very Lean Meats (Includes Vegetarian Options) LM and VLM Overview
Fats Fats Fats Overview